Work with Distractions Instead of Cutting Them Out
Here’s how to create your own intentional distractions.
“Keep your friends close; keep your enemies closer.” — Sun Tzu.
Let’s say your biggest enemy is your easily distracted self. (Notice I don’t directly state distraction as the main issue? That’s because it isn’t the real enemy. It only becomes one when we use it to escape discomfort, especially when facing tasks that need immediate attention). You might feel desperate to eliminate it. You may have tried countless tips and tricks to become more disciplined and focused. But what if they don’t work? Where should your attention go? What should you fix? Where do you begin?
First and foremost, it’s important to avoid confusing ‘easily distracted’ with your personality — know that it’s not who you are or a part of your character. It’s a habit, mostly built by procrastination and the tendency to avoid delaying gratification.
As Sun Tzu stated, ‘keep your enemies closer.’ So, what if we kept our easily distracted self close and got to know it really well? This idea came to me not too long ago while I was trying to work through it. That’s when I began digging into the root cause. I identified my main triggers and started noticing patterns in my easily distracted self. While working on a long-term project that was hard to focus on, I realized that I would seek distractions to keep myself stimulated and away from boredom.
The first key is this: catch yourself in the act when you purposely distract yourself, and then figure out what’s really behind it.
If distractions seem inevitable when working on something important, try working with them. Get to know them and turn them into a cooperative partner. While it might take time, you can start by trying some of the ways that have worked for me. Here’s how you can do it:
1. Find something you’re passionate about that you can do in a short amount of time
If you find yourself thinking about scrolling through reels or TikTok, cut it out. It’s too overstimulating and, over time, can seriously damage your ability to focus on longer content or tasks, including work. If you can’t give up video-based hobbies, try watching short films on YouTube instead of reels as a distraction.
A school teacher I know uses drawing as her ‘escape’ from her demanding job. She spends 5–10 minutes doodling in her sketchbook before returning to grading her students’ papers. It helps her refocus on her tasks.
2. Use paper and pen to write your random thoughts and mind dump instead of gadgets
Most creative people I know have random thoughts running through their minds while trying to focus on one specific task. Simple things, like thinking about opening emails from a course they signed up for or a line for a novel they’re working on, can really ruin focus.
Using apps on your devices to dump or jot down your thoughts can be helpful, but if you’re not mindful, it can lead to other distractions. You might end up on WhatsApp replying to a friend’s text, or worse, trapped in doomscrolling. Instead, stick with the classic paper and pen to write down any thoughts that come to mind. Keep them nearby whenever you’re working on your tasks.
3. Intentionally distract yourself from time to time
Creating your own distractions also means making time for them. This might sound basic, but time division using time blocking or a Pomodoro timer works well for this. If you don’t set a limit for how long your planned distractions take, you might lose hours or even the whole day.
I usually use Pomodoro to schedule my 5-minute breaks. During this time, I might refill my cup or jot down ideas. If needed, I allow myself a bit more time, like an extra 5 minutes. Being flexible and kind to yourself, rather than too strict, can help you build a healthy relationship with your made-up distractions.
4. Use another task as a distraction (but be mindful of your limits)
Distracting yourself from one task with another might sound counterproductive, but not when done with the right portion and timing. A friend of mine once admitted that she cleans her house as a distraction after working on her research for a while, before continuing. This helps her step away from her work by doing something that requires less focus.
I usually write small poems while working. Sometimes, I visualize images in my mind and scribble things down after about 30 minutes of work. By doing this, I get my work done and have some poems to post on my writing account on Instagram.
5. Avoid demonizing old distractions
Putting your phone on Do Not Disturb during work is fine, but making drastic changes like uninstalling all your social media will only make you crave it more after 2–3 days. Instead, try scheduling specific times for it separate from your main tasks.
Building a healthy relationship with things that usually ‘burn’ you isn’t easy, but it’s possible by gradually detaching yourself and changing your perspective. Rather than seeing them as bad distractions, view them as tools that can help — whether by connecting you with others or providing useful information — things you work with, not things that harm you.
For the final takeaway, it’s okay if you’ve tried different methods and failed or even slipped back into old habits. It takes time to adjust to new ways, especially when you’re used to the destructive ones. The most important thing is to keep showing up and stay willing to try again until you find what works best for you and is sustainable in the long run.
Hi! Thank you for taking the time to read my work. By profession I am a copywriter, but I also write on personal development and productivity. If you’ve enjoyed this article, please kindly share it with anybody who might be interested in reading it.
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